Competition Phase Progression: Week 4, Day 6

Source: Rob Macklem's Flickr

Snatch

Compete in a Competition or Test Max

Clean & Jerk

Compete in a Competition or Test Max

Competition Phase Progression: Week 4, Day 5

Source: Rob Macklem's Flickr

Power Snatch

2 Sets of 2 Reps @ 60%

3 Sets of 1 Rep @ 70%

Power Clean & Jerk

2 Sets of 2 Reps @ 60%

3 Sets of 1 Rep @ 70%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

3 Sets of 2 Reps @ 80%

Competition Phase Progression: Week 4, Day 4

Source: Rob Macklem's Flickrhivemind

Active Rest

Athlete's Choice*

*Suggestions: Foam Roll, Roll on Lacrosse Ball, Stretch, etc.

Competition Phase Progression: Week 4, Day 3

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 1 Rep @ 85%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 1 Rep @ 85%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 2 Reps @ 85%

Snatch Extension

4 Sets of 1 Rep @ 85%

Competition Phase Progression: Week 4, Day 2

Source: Rob Macklem's Flickr

Power Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 1 Rep @ 75%

Power Clean + Push Press

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

4 Sets of 1 Rep @ 75%

Front Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

3 Sets of 1 Rep @ 90%

Clean Extension

3 Sets of 3 Reps @ 85%

Competition Phase Progression: Week 4, Day 1

Source: Rob Macklem's Flickr

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

2 Sets of 1 Rep @ 85%

2 Sets of 1 Rep @ 90%

Clean & Jerk

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 85%

Back Squat

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 2 Reps @ 85%

2 Sets of 2 Reps @ 90%

Snatch Pull

4 Sets of 2 Reps @ 90%

Competition Phase Progression: Week 3, Day 7

Source: Rob Macklem's Flickr

Full Rest Day

Recover and prepare for week 4!